Meal for 4 people:
4 sweet potatoes
1 table spoon of coconut oil
a Rice cooker ( if you don’t have rice cooker just used a regular pan the same way you can prepare a Chinese fried rice)
mixed wild rice or Red Jasmine rice ( 2 cups)
4 cups and 1/2 of homemade vegetable broth ( http://www.wholefoodsmarket.com/recipe/homemade-vegetable-broth)
4 inches ginger root
1 red onions chopped
3 gloves of garlic smashed
salt and pepper
20 chopped shiitake mushroom
how to prepare the double breaded gluten free pickerel ;
1 cup of all purpose gluten free flour
1 cup of ” Farinha de Mandioca ” or Cassava Flour ( I found mine at Portuguese Fish & Food Market Supermarket /Address: 460 William Ave, Winnipeg) the photo you can see above is how the Cassava flour looks like, so you can see that is a different texture from the gluten free all purpose flour)
1 bag of fresh baby pickerel from Lake Winnipeg ( my friend Brenda got our bag at Winnipeg Beach, they clean the fish as well ) every bag has 6 fishes
get 2 plates and distribute the flours in each one
1 bitten egg
get a container for the egg where you going to deep your fish
1 cup of sunflower oil
salt and pepper
pan to fry
how to prepare the sweet potatoes:
just put your oven to 350 F and get a oven safe container and add the whole potato with the skin leave in the oven for at least one hour and 15 min, turn off the oven but leave it inside until all the others steps are done, just cup in the middle and scoop the insides with some coconut oil and salt on top.
how to prepare the rice
I used a rice cooker, it is easier this way, so I will explain how I did mine in order to fry the ingredients and add on the rice cooker.
Get 2 measures cups that come with the rice cooker of the red jasmine rice and washed very well and drain. ( I used mixed 5 types of rice )
In a pan, stir fry in oil the onions and garlic than add the mushroom and add salt and peppers. Get all these ingredients and add at the rice cooker with the rice, the ginger root cut in 1/2 ( will be a whole piece so you can remove it later) and add the 2 measure cups and 1/2 off vegetable broth, add 1 tea spoon of salt and turn on rice cooker for ” brown rice or mixed rice ”
once it beeps just fluffy the rice , remove the ginger and serve with the fish
how to prepare the fish:
wash the fish in water and 1 squeeze lemon
get a paper and remove all the humidity from the top of the fish.
seasoning the fish with salt and pepper on both sides
than deep on both sides on the all purpose flour, do all the fishes and separate it
on the container with bitten egg you deep each breaded fish on each side and wait patiently for all that extra egg to run off your fish, just stand up the fish on vertical position and wait the egg to run down.
than bread the fish again and add pressure on the cassava flour both sides, covering very well each piece of these fishes
heat the oil in pan to fry it, do in medium heat and be patient, they need to turn very light brown, not dark otherwise you burn the cassava flour that is a delicate flour, go low heat if you need.
than dry it in a paper and serve with sweet potatoes some squeezed lemon on top of the fish and the rice.
It is a very healthy meal, dairy free and gluten free and TCM approved